Mobility
Squat-Wedge Ankle Rock
The squat-wedge ankle rock is a supported mobility drill that moves your knee over your toes while your foot stays planted. It practices controlled ankle movement and gently stretches your calf.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand beside a stable support with one hand resting on it.
- Place your working foot fully on the wedge, with your heel at the higher end.
- Position your other foot behind you on the floor.
- Bend your front knee forward over your toes, keeping your whole foot against the wedge.
- Shift back until your working shin returns to its starting position.
Form cues
- Keep your hips facing forward.
- Let your toes stay relaxed.
- Keep pressure across the ball of your foot.
Common mistakes
- Knee drifting inwardGuide your knee toward your second or third toe throughout the rock.
- Bouncing at the endUse a slow, smooth rhythm rather than forcing extra range with momentum.
- Collapsing the archShorten the movement enough to preserve your foot's natural arch.
Safety
A sliding wedge or poorly supported foot can cause a loss of balance. Forcing the knee forward beyond comfortable ankle range can irritate the ankle or knee.
- Use a non-slip wedge on a firm, level surface.
- Stop the forward movement before your heel lifts.
- End the set if you feel sharp pain or pinching at the front of your ankle.
- Step off the wedge while holding your support.
If you have a recent ankle injury, persistent ankle or knee pain, or difficulty balancing with support, get advice from a physiotherapist before trying this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Squat Wedge
Sets and reps
- Sets
- 1–2
- Target
- 8–12 reps per side
- Rest
- No rest timer
Aim for a mild stretch rather than your maximum possible range.